Monday Night Delight Workout Real Time

Hi Everyone,

This was my Monday Night Workout. The real time workouts take a long time to upload, so it didn’t finish until after I was in bed.

Yesterday was a busy day for me. I posted about Finding Motivation When You Want to Quit and I shared a delicious new recipe Eggplant and Zucchini Rollups so check those out. I have a bunch more of the zucchini and eggplant left over so I may actually have it with some eggs for breakfast today. The recipe was inspired by one I saw posted by The Cook Book on their facebook page.

I think you guys will really like this workout. I did a long run yesterday (8 miles) so I only went through it one time. This would be a good workout to do with one of my high intensity cardio routines, or some jump roping. Also, you can repeat it 2-3 times for maximum results.

Okay everyone, have a great day!

Melissa

PS The alternating runners lunge is tough! If it’s too difficult you can modify it a couple of ways. Come to standing in between each lunge, or tap the floor without bringing your hands up into chair pose.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Stability Ball Pull Abs
4. Stability Ball Pull Butt
5. Rotating Plank
6. Seated Twist
7. Side Lift Lunge (right)
8. Side Lift Lunge (left)
9. Weighted Bridge
10. Alternating Runners Lunge

Sunday Night Meltdown

Plank Position: Hold Core Tight to Support Back

Knee to Elbow Plank

Hi Everyone,

Tonight’s video is finally uploaded! As soon as I am done typing this, I am going straight to bed. 🙂 It took a while tonight!

This was a quick full body workout. For a more intense workout, increase the number of times you go through the whole round of exercises. This workout combines some body shaping, with cardio aspects. It was a nice challenge.

The Rolling Pushup’s were really tough. If you are starting to lose form either take a quick break, or omit the extra pushup. You can raise and lower yourself to the ground with a slow and controlled movement. Be sure to focus on form. You can see from the top picture above that your core should be pulled in tight to support your back. Your body should form a straight line with no drop in your hips. Your butt should not stick up in the air. This is the key for getting the best results from all plank positions.

I hope you enjoy the workout! Have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Knee Drop
2. Lunge Pulse Jump
3. Russian
4. Rolling Pushup
5. 1 Leg Hop (right)
6. 1 Leg Hop (left)
7. Step Up (right)
8. Step Up (left)
9. Knee to Elbow Plank (right)
10. Knee to Elbow Plank (left)
11. High Knees

Monday Fat Melt Down Real Time Workout

Hi Everyone,

This was my workout today. I also posted about my Treadmill Workout that I did yesterday. It was different than my normal runs, and I enjoyed it. Today I am going to do an easy outdoor run with Jesse.

Today’s workout is a great full body routine. My body was a bit more tired than I expected!

This weekend it was really hard for me to get motivated, so I will be blogging about that. Lack of motivation, and tiredness can be a total workout killer. So I will share with you guys some of the ways that I get through that.

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Low Jacks
2. Lunge Kicks (right)
3. Lunge Kicks (left)
4. Leg Lift/Hip Lift
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Leg Circles (right)
8. Leg Circles (left)
9. Down Dog Push-up
10. Plie Squat
11. Plie Pulse on Toes

Sculpt Your Body Home Workout: Melissa Bender

Hi Everyone,

This was my workout today. I went through the entire routine 3 times. I didn’t time the first one because I was doing it on video, and taking my time explaining the movements. My second time through it took me 14 minutes and 49 seconds. My third time through was actually the fastest at 13 minutes and 23 seconds.

I focused on moving as quickly as I could from each exercise to the next while maintaining proper form. By the time I got through all three rounds I felt like I had gone for a hard run. I was covered in sweat, and I felt like I got a nice intense workout.

I also did a bonus round as soon as I was done filming this workout. Check that out here: Bonus Round

I am trying out some new healthy recipes tonight so be sure to check back for that as well.

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Table Crunch (right)
2. Table Crunch (left)
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Frog Pushup
6. Leg Lift/Hip Lift/V-Up
7. Super Swim
8. Side Plank Drop (right)
9. Side Plank Drop (left)
10. Squat Jump

Tough Body Toning Workout Real Time: Melissa Bender

Hi Everyone,

I did this workout last night. It is a tough full body workout. I was sweating like crazy, but I woke up feeling great this morning.

The entire workout took me 24 minutes to complete. I went through it one time and then went for a 4.75 mile run at an easy pace with Jesse. If you don’t want to run you can always substitute any of the cardio workouts. Or you can go through the entire workout a second time.

I hope everyone is having a wonderful start to the weekend!

I will see you later,

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Jumping Jacks
2. V-Up Burpee
3. Squat Jacks
4. Mountain Climber
5. Lunge Reach (right)
6. Lunge Reach )left)
7. Moon Goddess
8. 3 Part Abs
9. Leg Lift Abs with Hand Press
10. Warrior Deadlift (right) (I used 75 pounds)
11. Warrior Deadlift (left)
12. Weighted Squat
13. Decline Pushup with Knee
14. Jump Kick (right)
15. Jump Kick (left)

Fat Burn Body Sculpt

Hi Everyone!

This was my workout from last night. It is a super sweaty workout, that mixes cardio with body shaping. I alternated 20 reps of 5 different exercises with 1 mile on the treadmill. If you don’t have a treadmill you can do this workout as your cardio: 8 Minute Cardio Fat Stripper or you can jump rope, speed walk, or do high knees.

As I mentioned in my post Running Made Me Cry…How I Became a Runner I want to improve my 5K time so I am running some extra miles and adding in some quicker paces.

I really enjoyed this workout. It was a nice challenge, that got me super sweaty. It was a nice challenge.

I hope you guys have a great day!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Step Up (right)
2. Step Up (left)
3. Hip Lift
4. V-Up
5. Cheek to Cheek Plank

Run 1 Mile or 8 Minute Cardio Fat Stripper

1. Hydrant (right)
2. Hydrant (left)
3. Squat
4. Bicycle
5. Walking Pushups

Run 1 Mile or Cardio

1. Standing Side Crunch (right)
2. Standing Side Crunch (left)
3. Tricep Dip
4. Superman Twist
5. Forward Fold Lift

Run 1 Mile or Cardio

Dripping with Sweat Full Body Workout Real Time: Melissa Bender

Hi Everyone,

Tonight’s workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He’s an endurance athlete and the muscles of his abs and butt were quivering after this workout.

Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult.

This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It’s a fat burning, body shaping workout, and one of my tougher ones.

As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength.

I hope everyone has a great night!

See you tomorrow,

Melissa

Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises.

Reps:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Exercises 1-5: Timed Intervals

1. High Knees
2. Ninja Jump
3. Side Squat Hop
4. Frog Jump
5. Mountain Jump

Exercises 6-10: Reps

6. V-Up
7. Side Crunch (right)
8. Side Crunch (left)
9. Superman
10. Leg Lift with Heel Taps

Exercises 11-15: Timed Interval

11. Jumping Jacks
12. Burpees
13. Lunge Jumps
14. Romanian Deadlift (form is the number one focus!)
15. Elevated Jump Ups

Exercises 16-20: Reps

16. Angel Abs
17. Side Plank Hip Drop with Elbow Tap (right)
18. Side Plank Hip Drop with Elbow Tap (left)
19. Down Dog Leg Lift (right)
20. Down Dog Leg Lift (left)

5 Minute Fitness Challenge

Hi Everyone,

This workout video is actually from last night. Yesterday morning I did a treadmill workout. I did a treadmill 5K in 23 minutes and 29 seconds, and then alternated walking and running as a cool down for 11 1/2 minutes. My total distance was 4.81 miles, and I kept moving for 45 minutes.

In the evening I decided to do an exercise challenge. I like exercise challenges because they give you an idea of your fitness level, and you can re-do them later to see how much you’re improved.

This challenge is only 5 minutes long, but you want to do the maximum number of reps in each 5 minute time period. In a couple of weeks, or a month, it’s a good idea to complete this challenge again and compare your results. So be sure to write down the number of reps you did!

See you all later,

Melissa

1. Chair Squat Leg Swing
2. Plank Pose
3. Leg Lift/Hip Lift
4. Dive Bomber
5. Lunge Jump

Quick Calorie Cut: Full Body Workout Real Time

Hi Everyone,

This was my workout for the day! It was a tough one! Right after competing this workout I went out for a 3.5 mile run. I am doing a 5K on Saturday, so I am trying to get in some running mileage. We were under a heat advisory all weekend, so my running schedule was impacted quite a bit.

If anyone wants to donate to the cause click here The run benefits the Cure Sarcoma organization. Jesse and I did this run last year. We’re actually in the main picture on the website.

I did some more hula hooping as a pre-workout warm up today. I had a lot of fun doing yesterday’s video.

Okay everyone, have a great night! I will see you tomorrow!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Note: On the last exercise (Side Plank Double Lift) I only completed 10 reps. They were really tough for me today. Of course that means I will be doing them again soon. 🙂

1. High Knees (60 seconds)
2. Burpee
3. Temple Tap Abs
4. Heel Cross/Side Scissor Abs
5. Full Sumo Pushup
6. Surfer Jump
7. Warrior 3 Heel Pulse (right)
8. Warrior 3 Heel Pulse (left)
9. Side Plank Double Lift (right)
10. Side Plank Double Lift (left)

Benefits of Hula Hooping: Hula Hoop Calorie Burn Workout

Hi Everyone!

I bet you can tell by the picture what I did for my workout today! I have mentioned in recent posts how much I have been enjoying hula hooping. I decided to do a fun video for you guys, showing some of the moves that I do while I hula hoop. Generally when I am hooping I put on some music and go crazy with the hip shaking. I kept it a bit tamer for the video. I mix in all of these moves and a few more, while I am going. You can even do arm exercises, and jump with your hoop like you would with a jump rope.

I decided to do some research, and it turns out that hooping has quite a few health benefits. It helps strengthen your abs, back. legs, and glutes (butt!) In addition, it has some great calorie burning benefits. Hula Hooping can burn as many calories as Boot Camp workouts, or Step Aerobics! One study (click here to read it!) found that hooping burns about 7 calories per minute, or 210 calories for half an hour.

I know I worked up a sweat! Hula Hooping also has the added benefit of being fun! Weighted hula hoops move more slowly and stay up easier. Lighter hoops require faster movement. Hooping even works your brain and has been shown to have some meditative benefits due to the repetitive movements.

So what do you think? Are you going to try it?

Melissa

I did each movement for 1 minute, and then reversed the direction of the hula hoop (counter-clockwise to clockwise) and repeated.

1. Hula Hoop
2. Goddess Pose/Squat
3. Right Lunge
4. Left Lunge
5. Right Leg Lift
6. Left Leg Lift
7. March

Reverse and Repeat as desired.

Calorie Torching Home Workout Real Time: Melissa Bender Fitness

Hi Everyone,

This was my full body workout for today. I went through this workout twice. This evening I will either go for a run, jump rope, or go through this workout one more time. I haven’t decided which one appeals to me most yet.

It took me 14 minutes and 30 seconds to get through this workout one time. I tried out some new ab exercises, and found them to be a nice challenge.

I have been having so much fun hula hooping lately that I am thinking of doing a bonus video of a hula hooping workout routine. 🙂

I hope everyone has a good night. I will see you tomorrow with a brand new workout.

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Fitness…Not Just For the Ladies

Hi Everyone!

I hope you all had a great weekend! The Bender household was very busy (in a good way!), but we are back to our regular schedule now.

I wanted to take a minute to say that my workouts aren’t just for the ladies out there. Men can get really great results with these workouts. Jesse is a runner, but he does my workouts for his strength training, to increase his VO2 Max and fast twitch muscles, and to get the definition that he wants. The lean muscle mass that he gains through these workouts doesn’t slow him down, but provides postural strength and muscle endurance for long distance running. Plus he looks darn good!

The video below is an older workout, but it is one of my favorites. My friend Tony is a body builder and he found this workout very challenging. At the end of the video you can see Tony and Jesse having a grand old time during the workout.

There will be a brand new video today so be sure to check back!

Melissa

1. 1 leg jumping pushups: every pushup = 1 rep.
Beginner: 15
Intermediate: 20
Advanced: 25

2. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

3. Squat jumps
Beginner: 15
Intermediate: 20
Advanced: 25

4. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

5. 1 leg squat right
Beginner: 5
Intermediate: 10
Advanced: 15

6. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

7. 1 leg squat left
Beginner: 5
Intermediate: 10
Advanced: 15

8. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

9. Sumo pushups: 1 pushup=1rep
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

10. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

11. Bow pose kicks
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

12. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

13. Leg Lift/Hip Lift/Toe Reach combo (3 part abs)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

14. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

15. Side plank drop leg lift (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

16. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

17. Side plank drop leg lift (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

18. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

Full Body Workout for Beginners

Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements.

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren’t sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement.

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn’t being perfect at the right away, it’s about building up. Remember, if it doesn’t challenge you, it doesn’t change you.

Enjoy!

Melissa

Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

Full Body Real Time Workout 19 minutes: Melissa Bender

Hi Everyone,

Today I did a full body workout. Jesse and I also did a 3.5 mile run outside this morning. After Jesse filmed me he did the 10 Minute Standing Ab Workout so I decided to join in and go through that once. We did it for repetitions, instead of interval style. It was a nice addition to my workout today.

If you follow me on Facebook you might have heard that my kitty Gambit (the gray and white cat that loves to make appearances in my videos) was really sick. He has made a miraculous recovery and is 100% better now! The vet was shocked that his condition could change so much overnight. 🙂

I am going to start putting together some before and after photos. If you’ve experienced any changes following along to my workouts at home please send me pics! I love to see people’s progress. It’s so motivating, and inspiring! Plus I like to support people who are making positive changes in their lives!

See you later!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

Intense Full Body Workout Real Time

Hi Everyone,

This is the compiled video of my entire workout today. As I mentioned earlier, I posted the individual parts of this workout as well to make it easy for anyone using these videos at home to mix and match, or fit in quick workouts as needed. If you want to do the entire workout with me than this video puts it all together. 🙂

I will be sharing my grilled eggplant recipe tonight, so check back for that. I just haven’t decided how I want to eat it yet! I can have it on it’s own, or as a sandwich. Either way it should be delicious.

Anyway, enjoy the workout. If you do both 8 minute segments, and the pushup challenge you will definitely be getting in a full body workout today!

Melissa

Max reps during each 50 second interval, 10 seconds of rest in between exercises. This portion of the workout will take 16 minutes.

Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary)

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)
9. Jumping Jack Plank
10. Heel Tap Abs
11. Toe Touch Situps
12. Hip Twist
13. Frogger
14. Side Plank with Elbow Twist (right)
15. Side Plank with Elbow Twist (left)
16. Pendulum Abs

Pushup Challenge: 5 reps of each style of pushup

1. Spiderman
2. Walking
3. Chatarunga
4. Leg Lift (right)
5. Leg Lift (left)
6. Jumping Jack
7. Rolling
8. Decline
9. Supergirl

Body Weight Full Length Workout: Melissa Bender

Hi Everyone!

It’s beautiful outside today! Right before this workout I did about 40 minutes of walk/running with my friend Amanda, while Jesse was doing a hard tempo run.

I decided it was the perfect day to do my entire workout outside!

So here it is! Enjoy the weather!
Melissa

1. Twisting Sumo Squat (right)
2. Twisting Sumo Squat (left)
3. Spiderman Pushups
4. Heel Tap/Hip Lift Abs
5. Sit-up Pushups
6. Low Jacks
7. Alternating Hip Drop
8. Speed Skater
9. Forward Fold Jump

Repeat 1-3X

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Full Body Tight and Toned Home Workout

Hi Everyone!

Tonight’s workout was fun! I especially liked the 1 leg Tricep Squat pictured above. It was a nice way to work my lower abs, arms, glutes and hamstrings all at the same time. Notice in the picture above that even when I lower down my knee stays above my ankle, and never moves forward past my toes. This is key to really working your butt and hamstrings. These areas often get neglected, and you can accidentally create muscle imbalances in your body.

As soon as I was done with this workout I went out for a run. I did 3.6 miles, and it took 30 minutes. It was 94 degrees outside so I made sure to cool down and drink plenty of water afterwards.

I did the same running loop yesterday morning. I hope you’re all enjoying some sunshine wherever you are!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

OR: Interval Style 10 seconds of rest, 50 seconds max reps

Repeat 1-2X + 15-30 minutes of cardio (jump rope, run, walk, or one of the cardio workouts on my blog.)

1. Lunge Jump
2. Dive Bomber/Up-Down Dog
3. Squat Lift
4. Oblique V-Up (right)
5. Oblique V-Up (left)
6. 1 Leg Tricep Squat (right)
7. 1 Leg Tricep Squat (left)
8. Plank Side Jump
9. Plie Jump
10. Plank to Toe Walk

5 Minute Butt/Leg Workout: Melissa Bender Fitness

Hi Everyone,

This is part 4 of my 20 Minute Full Body Interval Workout from yesterday. Feel free to mix up the order or match this with other workouts! If you’re in a hurry you can do this on it’s own.

Interval workouts are high intensity, so be sure to push yourself while also listening to your body.

Enjoy!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

20 Minute Full Body HIIT (full length video): Melissa Bender Fitness

Hi Everyone,

Here is the compiled video of my workout today! I am also uploading each 5 minute segment to youtube, for easy mixing/matching for future workouts.

This is a full body, interval workout. There is a cardio section, abs, arms, and butt. I was sweating like crazy! As with all of my interval workouts the point is to do as many reps as you can in each 50 second interval. You get 10 seconds of rest between each exercise.

As always, listen to your body during this, and all workouts. This is a full length video so you can see the number of reps I do. I use a 10 pound kettle bell at one point in the workout, and two 10 pound free weights.

Also, be sure to check out some of the changes I have made to the page. Don’t forget to start using www.benderfitness.com to get here. It will be the permanent domain name soon.

See you tomorrow!
Melissa

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps during each 50 second interval, with 10 seconds of rest in between.

Round 1: Cardio

1. In/Out Squat Jump
2. Step-up (right)
3. Step-up (left)
4. Warrior 3 Touch Down
5. Jump Up

Round 2: Abs

1. Half Get up/Crab Reach (with 10 lb kettle bell)
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-up

Round 3: Arms

1. Rolling Pushups
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Round 4: Legs/Butt

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

Pre-Run Workout: Melissa Bender Fitness

Hi Everyone,

This is the workout I did last night before my run. My run was about 3.5 miles. It took 29.01 minutes, at a comfortable pace.

It has been very hectic for me over the last few weeks. The place that I worked had a major fire last weekend. There was structural damage to the building so it will be several months until they can re-open. In better news I am almost done with fieldwork!

I am off for the next few days, so expect several new workouts! Things should start settling back into a more normal place. I did take photos of some of my meals to share with everyone. I will create a post about it sometime this weekend.

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Burpee
2. Hip Raise/Heel Tap
3. Bridge Reach (right)
4. Bridge Reach (left)
5. Alternating Runners Lunge

Repeat 1-2 times if you are running or doing a cardio workout today.
Repeat 3-4 times if this is your entire workout for the day.